Treadmill Training

The ancestor of today’s fitness standby, the treadmill, actually started off as a punishment for imprisoned criminals in 1817. A man named Sir William Cubitt was responsible for introducing this supposed tool of reform. The precursor to the treadmill seen in fitness clubs and homes today was initially a medical treadmill that was made to diagnose heart disease. These came about in 1952, an invention of Wayne Quinton and Dr. Robert Bruce of the University of Washington. But it wasn’t until 1968 that a doctor, Kenneth Cooper, put forth a medically based argument for the development of the treadmill and exercise bike for home use.

What are treadmills?

Treadmills, are the exercise machines that allow for walking or running on a moving belt, which results in running or walking forward (rather than running or walking in place) while staying on the treadmill. The machine basically consists of a conveyor belt, a flywheel, and a motor. As the belt moves toward the rear of the machine, the person doing the treadmill training runs or walks at an equal and opposite velocity in order to stay on the treadmill. The speed of the belt is adjustable for any speed of running or walking. While there are treadmills that are not motor driven, where the walker’s motion pushes the belt to the rear, most exercise treadmills today do have motors and many other electronic features as well.

One of the main reasons treadmills are so popular is that they provide a good cardiovascular workout and can increase endurance. An advantage over regular outdoor jogging, walking, or running, is that treadmills generally have some degree of shock absorption, resulting in less strain to the lower back, knees, and ankles. Of course, an indoor treadmill als o allows those doing treadmill training to work out regardless of weather.

Pros and cons

There are many other great features that make the treadmill a top choice for home treadmill training:

• Users don’t have to join a gym
• They can participate in other activities at the same time, like listening to music, watching television, or even reading
• Treadmills allow for exact calculation of speed and slope
• With knowledge of speed, slope, and the exerciser’s size, a good estimate of calories burned can be made
• Heart rate monitors on some models allow exercisers to work out in their ideal “target heart rate” zone.

Like all exercise equipment, however, treadmills aren’t perfect. Here are some of the disadvantages of home treadmills:

• They can be boring if users don’t provide diversions such as music or video
• Good treadmills are expensive
• They take up a good amount of space (though there are “folding” treadmills)
• Though they provide a lower impact workout than walking or running on concrete, injuries like shin splints may still occur
• If the belt starts slipping, treadmills can by noisy
• Runners must get used to running at a strictly constant pace

And believe it or not, treadmills are sometimes used by non-humans. Race horses are sometimes tested with treadmills, can be used by dogs who learn to run on a conveyor, and large versions are even used with cars for testing purposes. But if you’re looking for your own treadmill for home use, what features should it have?

Like many consumer items, treadmills are becoming more affordable as the technologies mature. You can now get a high end treadmill at a much more reasonable price than you could a few years ago. The best place to get a treadmill is from a specialty fitness store, because that’s typically where you get the best customer service. Regardless of where you buy, make sure you understand how to deal with defects, repairs, and returns when you buy. It’s a good idea to check out any fitness retailer you are interested in buying from with your l ocal Better Business Bureau (or its equivalent) to make sure they have a decent track record.

You can now get a good mass market treadmill for around $1,000 for home use. Most of these have 0.75 inch decks, which can suffer under the pounding that a hard core runner dishes out. There are deck reinforcement kits for these machines, but for serious runners, investing in a 1 inch deck may be worthwhile.

Be aware that there is currently no accepted standard for rating treadmill motors, so treadmill manufacturers can apply any “rating” they want to their motor. And, while manufacturers make various claims about roller sizes, it is just as possible for large rollers to have problems as smaller rollers depending on the parts and materials used in making them. Your best bet is to choose a brand that has been around for awhile to maximize your chances for finding parts for your treadmill in the future.

Buying from a fitness dealer will give you the most leeway for negotiating on the price. With mass market retailers, you’ll have to wait for a sale or closeout to get a discount. Before buying, measure the size of the space where you want to put the treadmill. Be aware that if you put your treadmill in a basement, garage, or other non-heated area, you can encounter problems in very cold or very hot weather. In addition, dust and dirt will accumulate quicker in such environments, and the combination of temperature and dustiness will shorten the life or your treadmill. If you live in a dry climate, keep an eye on your belt lubricants, because they can evaporate in dry climates.

What treadmill to buy?

Make sure that you choose a treadmill that is sturdy enough to handle you and your workout. In general, the more you pay, the more you get in terms of engineering and quality of the component parts. However, a less expensive treadmill that gets light usage most days and that is kept cleaned and lubricated can last for a decade or more with proper care. One “extra” you should probably forgo is an orthopedic belt. They tend to hold in heat, shortening the life of the belt, motor, and electronics. You’re better off investing in a good pair of running shoes instead.

If you plan to buy over the internet, find out before hand whether a company you’re interested in will void your warranty. Some brands have limits on delivery radius from authorized dealers. Delivery can be problematic because it is sometimes difficult to ship a treadmill without damage. Know in advance about your dealer’s return policy. Most manufacturers accept returns, but return shipping can easily cost over $100, so returns will cost you. Delivery is generally to the curb, so you have to figure out for yourself how to get it into your home. In general, your best bets for ordering over the internet are brands like NordicTrack, Gold’s Gym, Reebok, Proform, and Sole.

Care for your treadmill

Once you have your treadmill, care for it properly so you’ll have it for the longest time. Keep it clean and keep the walking belt lubricated according to manufacturer’s instructions. Consider whether or not you want an extended warranty. An average treadmill will experience one breakdown in 5 years. The dealer is usually not the warranty provider, and warranty providers sometimes go out of business before yours is up. Icon’s warranty company, UTS, is considered one of the best sellers of extended warranties. Sears also has a reputation as having a good extended warranty program.

In many cases, assuming your doctor OKs this, sometimes using your less expensive treadmill with a slight incline will help the machine last longer than it would otherwise. That’s because a degree or so of incline lets gravity take over a significant part of the workload, making it easier on the electrical system. Keeping your treadmill clean and making sure the belt is lubricated properly will help too.

Technorati Tags: treadmill, treadmill training